Wednesday, June 3, 2009

Strength Training for the Backcountry Athlete

Throughout my athletic career, I’ve heard the “weights or no weights” debate too many times to count. I’ve heard many comments from fellow athletes along the lines of:

“You don’t need to do strength exercises if you’re a runner.” The best way to train for climbing is to climb.” “I’m already strong enough.”

Having experimented with lots of different exercises and weight training programs for a variety of activities, I’ve come to a few conclusions:

1. Core strength (abs, lower-mid back) is important for almost any athletic activity. Whether you’re trying to keep your form intact at the end of a long race, perform a powerful heel hook or swing a bat, you will benefit from solid core strength.

2. Flexibility is underrated and underutilized. It’s important for injury prevention and it allows you to build muscle without getting muscle-bound, a condition that limits range of motion and can lead to injury. Flexibility also improves performance and energy efficiency. If you’re a runner, an extra inch on your stride multiplied by thousands of steps equals a materially faster time. If you’re a climber, being able to raise your leg higher means reaching that foothold that was previously out of reach (without pulling your hammy).

3. For athletic activities that require lots of strength, you will reach a natural “plateau” without strength training. Your body will get used to performing the same movements over and over, and you won’t get any stronger. At some point, you need to mix up your training with strength specific exercises to reach the next level.

4. Context and balance are key. Everyone has seen the local gym rats that only lift upper body. It’s a wonder that their chicken legs can support their teetering massive upper bodies. It’s nonsensical and nontransferable to athletic activities. Match your training to your activity. If you’re a runner, focus on core strength, not your biceps. During my junior year in college, I started lifting too much upper body (I was an XC runner). I was 6’2, 160lbs and I could bench press 230 lbs. I got slow. As soon as I started doing only core strength exercises, I lost 10 lbs and dropped a minute off of my 8k time. Now that I’m a mountaineer, I would love to get back to 160lbs and 230lbs on the bench press.

5. Focus on building strength (not “getting ripped”) and keeping opposite muscles in balance. If you train your quads, be sure to train your hamstrings as well. Imbalances among opposite muscle groups can lead to injury. Good climbers, mountaineers and backcountry skiers should aim for solid overall strength and cardio conditioning.

While I realize that the debate is still open, I’m personally convinced (based on my own experiences) that supplementary strength training is very helpful for sports like climbing, mountaineering and backcountry skiing. Alex Lowe agreed and his climbing partners said that he was a “level above everyone else.” Perhaps he was on to something. In Jackson, WY and Boulder, CO, there is a gym called Mountain Athlete that subscribes to a training philosophy for climbers and mountaineers that is similar to mine. On their website, they have links to a variety of videos (36 to date) that feature strength exercises that are geared toward climbers. Below, you can see an exercise called “Alligator Pushups.” It’s not hard to see how this one would be useful for climbers.